Sports Nutrition - Part 2

Here is the second part of my first post about sports nutrition: 
Best post-workout recovery drink 

• You might be surprised to find out the Fat-Free Chocolate Milk beat out other sports drinks according to studies by the American College of Sports Medicine. 
• The reason why fat-free chocolate milk is such a great choice post-exercise is the perfect combination of proteins, carbohydrates, fluid, and electrolytes. 
• Drinking 16 oz of fat-free chocolate milk (2 cups) will help with the following:
• Build muscle 
• Replenish glycogen stores 
• Maintain lean muscle 
• Help with future workouts 
• Studies have shown that all the following is done better with chocolate milk over a carbohydrate sports drink

Protein needs for people who regularly work out

• For the average person who regularly works out I don't think protein supplements in forms of shakes and bars is necessary 
• Below are the recommendations, and studies show most people will get this from their regular diet
• Endurance exercise
• 1.2-1.4 g/kg per day of protein 
• Strength exercise 
• 1.6-1.8 g/kg per day of protein 
• To calculate your needs:
• divide your weight in pounds by 2.2 to get your weight in KG (110 lb /2.2 = 50 kg) 
• Multiply your weight in kg by the bracket above (for endurance exercise, I would need 60-70 g of protein per day) 

Now, what is 60 grams of protein?

• You can look on food labels to see how much proteins you are getting from foods such as eggs and yogurt 
• One egg = 6 grams of protein 
• Regular yogurt = 14 grams of protein 
• Greek yogurt = 15 - 20 grams of protein 
• In general, when it comes to meat, chicken, and fish = 1 oz of protein = 7 g of protein. There is 3 oz in the size and thickness of the palm of your hand (no fingers included) 
• so a piece of chicken breast the size of your palm has 3oz x 7 g = 21 grams of protein  
• Additional great source of protein is tofu, give it a try! 

Source:source

Supplements for athletes
The academy of nutrition and dietetics compiled all the available research regarding specific supplements into an easy to read table, click below to see:
 http://www.eatright.org/Public/content.aspx?id=7088

If you are interested in sports nutrition, remember to read my first health blog post sports nutrition part 1.